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PWC max
Exercise Pattern
Caloric Consumption
140 watt
1
88 kcal
240 watt
2
116 kcal
195 watt
3
107 kcal
PFL 20 ~ 30s 40 ~ 50s over 60s
1 110bpm 100bpm 95bpm
2 ~ 3 120bpm 110bpm 105bpm
4 ~ 5 130bpm 120bpm 115bpm
HR control training
• In this program, the exercise intensity is set by the target pulse rate
(beats per minute: bpm). Select your target pulse rate from the fol-
lowing table, based on your age and physical fitness level (PFL)
from 1 to 5.
• If the target you select is difficult, reduce the target pulse rate by 10
bpm. You need not work hard from the beginning, continuing is
most important.
• This table is arranged so that even people who have not exercised so
much can benefit. The targets in this table may be too easy for
people who exercise often. If you have confidence, increase your
target in 10 bpm units, referring to the target zone in the illustration
on page 24 ~ 25.
• Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute
period is even better.
• If overweight control (calorie combustion) is the purpose of the ex-
ercise, set the target pulse rate lower so that you can easily exercise
even while watching TV, but extend your exercise time longer, ex-
ceeding 30 minutes.
YOUR STRENGTH LEVEL AND TRAINING INDEX
22
Constant wattage control training
• In this program the exercise intensity is set by the work rate: watt-
age. Select the target wattage from the table shown below, according
to your PWCmax. value provided by the Aerobic Power Measure-
ment.
• If the selected wattage proves too hard for you, try again at the level
10 watts lower. When it becomes easy enough, raise the target by 10
watts.
• Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute
period is even better. Since warm up takes 3 minutes, set your actual
exercise time to "actual exercise time + 3 minutes".
Hill training
•Merely select one of the 3 hill profile training patterns in this pro-
gram. Try different hill profiles (shape of the mountain) in a range
where you don't feel too much difficulty. The exercise intensity can
also be adjusted by pedaling slower or faster depending on the
changes of pedal resistance.
• First, choose the most suitable preference (PRF) according to your
PWCmax value, from the table shown right.
• The cycle time for a given pattern is 15 minutes. The same pattern is
repeated in accordance with the exercise time.
• The calorie consumption provided right is based on the cadence of
60 rpm and the exercise time of 20 minutes. The calorie expenditure
will vary in proportion with the pedal cadence and the exercise time.
PWC max
100 watt
120 watt
140 watt
160 watt
180 watt
200 watt
Target Wattage
40 watt
50 watt
55 watt
65 watt
70 watt
80 watt
PWC max
220 watt
240 watt
260 watt
300 watt
350 watt
400 watt
Target Wattage
90 watt
95 watt
105 watt
120 watt
140 watt
160 watt